The ONLY Trend That Matters!

Do you keep up with new trends in the world of fitness? There always seems to be a headline proclaiming the latest and greatest trend, each promising to be the solution that you’ve always needed.

Of course, these trends pass with the seasons, quickly being replaced with something newer and more popular.

Today I’d like you to consider the only trend that really matters to your health and fitness progress: the trend of your own behavior.

Here’s what I mean: Have you ever noticed how easy it is to do the same thing today as you did yesterday? This applies to both your activity level and your diet.

  • If you got up at 5am yesterday to get in a workout, then getting up at 5am again today is going to be pretty easy. However, if you slept in until 7am yesterday then getting up at 5am today is going to be much more difficult.
  • If you ate pizza and beer for dinner last night, then eating pizza and beer (or a burger and fries) is going to feel pretty natural. However, if you ate grilled chicken and broccoli for dinner last night, then eating a salad and grilled fish for dinner is going to feel easy.

Remember learning about inertia in school? Inertia is the resistance of any physical object to any change in its state of motion. This has incredible application to your fitness journey.

The longer you can maintain a healthy fitness trend in your own behavior, the easier it will become to maintain that trend. Isn’t that great?!

This simple concept, of maintaining your own daily fitness trend, is the way to continue towards your goal, to avoid setbacks, and to maintain your forward momentum.

So the next time that you see a flashy headline about the latest fitness trend, simply smile to yourself and focus on keeping your own daily fitness progress on track.

Want accountability? I’d love to help you! Give me a call or shoot me an email and let’s get you on track to shed some major fat before summer!

Yours In health,

Brian

The ONE Thing You Are Missing

There is one reason why most people haven’t yet reached their goals, and it’s a simple one. It’s something that I’ve struggled in the past, and it just may be the one thing that’s holding you back from your big breakthrough.

That one thing is consistency.

Think about it. The difference that separates a fitness star from a couch potato is the consistency with which the former applies to their diet and exercise routine. That’s it!

Look, I know you can exercise and eat right. You’ve done it before! But a fitness plan only works when you consistently stay with it. You start, stop, start again, take a few days off, then get back on track. This haphazard effort will never lead to a dramatic body transformation!

What if I told you that you’re 5 feet from gold? That if you simply dug in a little deeper, and stuck with the program with consistency, you’d finally achieve the big results that you’ve been hoping for all along.

You are 5 feet from gold; don’t stop now!

The fact is that anyone can stick with a fitness and diet plan for a little while. Anyone can complete a challenge. Anyone can finish a 30-day program. Anyone can put in 2 weeks of solid effort.

It’s those who click into consistency that see the big changes and experience the joy and triumph of real accomplishment. I want this for you.

I know that you see how valuable consistency is, and you want to do it, BUT you get off track time and time again. How do you tap into the consistency you need to make a real improvement in your life? Use these three steps…

See it: Define exactly what it is you want to be consistent on. For example instead of saying that “I’ll start exercising,” say that, “I’ll do the 5am session on Mondays, Tuesdays, Thursdays and Fridays.” And instead of, “I’ll start eating healthy,” say that, “I’ll eat XX number of calories per day divided into 5 small meals.” The more specific the better!

Keep in mind that you are defining your actions – not your outcome. Don’t use this step to determine what size jeans you want to fit into. That outcome is a byproduct of you consistently doing the actions. Just clearly define the actions that you need to be consistent on.

Feel it: Now that you’ve determined the actions needed, let’s think about that outcome and clearly define it. Be specific! What will you look like? What will that new body feel like? How will your friends and family respond to the new you?

It’s time to get your emotions all tied up in your quest. Daydream about getting to that outcome, feel it, emotionally take ownership of the idea of owning it.

Do it: You’re clear about what you want. You feel invested in getting the results. Now go about the business of taking consistent action toward your goal.

Yes, this sounds simple, and it is simple. Be consistent and you’ll soon strike gold.

Want accountability? I’d love to help you! Give me a call or shoot me an email and let’s get you on track to shed some major fat before summer!

Let’s do this together.

Yours In Health,

Brian

The One-Two Punch For Fat Loss

How many times have you looked in the mirror and wished that you could make your belly fat vanish before your eyes? Unsightly fat around the stomach is one of the most common body frustrations that I come across with my clientele.

No one wants a chubby stomach! Unfortunately for most, losing body fat is a slow and steady process, rather than an instantaneous fix.

However…I do have an extremely effective method for losing belly fat faster than ever, and I’d like to share it with you today…

The One-Two Punch For Fast Fat Loss. This deadly, fat-incinerating method fights fat simultaneously on two separate fronts for maximum effectiveness: your sugar intake and your high intensity workouts.

First Punch: This is the punch that requires zero extra effort on your part! In fact all you have to do is NOT do something that you’re currently doing! You stop consuming refined sugar, in all its forms. This means no sodas, no desserts, no packaged snacks, no candy, no mocha lattes, NO SUGAR AT ALL!

When you stop to evaluate your diet, it may be shocking to find out how much refined sugar has crept in. Nothing will contribute to fat gains as swiftly as consuming sugar, so it makes sense that cutting sugar out is the top must-do for shedding those unwanted pounds.

It’s not necessary, or beneficial, to starve yourself during this time of rapid fat loss – you should fill in your diet with lean meats, vegetables, nuts and seeds as you cut out the refined sugar. Keep your metabolism high by fueling up on high protein, high fiber, low carb, and zero sugar foods whenever hunger strikes.

Second Punch: Here’s the punch that requires some effort, but trust me when I say it’s worth it. You crank up the intensity of your workouts to a whole new level.

Most people take exercise on with the slow and steady mentality – moving, pushing and pulling as little as possible while still “getting the job done”. I’ve got some news for you…if you still have belly fat to lose then the job wasn’t getting done.

If you can comfortably hold a conversation, hardly break a sweat or feel the same when it’s over as you did when it began, then you’re simply not pushing yourself hard enough while you exercise.

Increasing the intensity of your workouts requires focused intent. You must go into the session with the goal of pushing your body to the limit. Remember, it’s a contained timeframe that will be over shortly, so bear down and deal with the discomfort. With practice you will learn to embrace the burn.

The safest and most effective way to crank up the intensity and effectiveness of your exercise time is to work with a qualified fitness professional, such as myself. I would love to hear from you! Call or email me today and together we will get you started on your fastest fat loss ever!

Yours In Health,

Brian

Get Inspired! Here’s How They Did It..

There’s nothing quite as inspiring as a truly jaw-dropping before and after picture. I’m talking about a 50+ pound weight loss where they look like an entirely new person.

It’s striking how much younger people look when the extra fat comes off. An attractive, happy, energetic person was inside of them all along.

Many popular magazines showcase transformation success stories like this at the beginning of a new year. Flip through the pages of before and after photos and it’s hard not to feel inspired to make healthy changes in your own life.

It’s also interesting to read how each person managed to lose all the weight. What was their exercise routine? What diet plan did they follow? The truth is that there are many routines and plans that bring success.

The key is to choose your plan and stick with it.

Of course, this is where things get tricky, during the stick with it period. This is when life tempts you to lose your focus and get lazy. This is when even the best intentions don’t help you win.

Below I have compiled a list of Best Transformation Tips that came from the mouths of those who have actually done it. Every tip below is from a fat loss champion who lost 50+ pounds and some even half of their body weight.

  • Fat loss is 80% mental and only 20% physical. Get your mind right if you want to succeed.
  • Focus on non-scale victories like how your clothes fit, how you feel, and how much healthier you are.
  • Fix what’s going on inside before you attempt to fix what’s going on outside. The mind is a powerful part of your transformation.
  • Don’t stress as much on what you are eating, but instead on how much you are eating. Keep calories under control.
  • Find a workout routine that you won’t be bored with, so that you’ll stick with it.
  • Stick to your workout plan no matter how tired you’re feeling that day. Push your body through the motions even if you’re tired.
  • Don’t be afraid to make healthy changes. You have nothing to lose and so much life to gain.
  • Use a slow cooker to have healthy meals on hand to avoid unhealthy meals. (See the recipe below!)
  • Use a fitness app to log your meals, workouts and water consumption. This helps to stay on track on those days when you aren’t feeling it.
  • Try eating leafy vegetables and protein throughout the day to increase your energy. As a bonus this also increase the speed of your results.
  • Find a plan and stick with it. Jumping from diet to diet never works in the long run.
  • Get creative with your healthy eating by trying out new recipes. This helps prevent boredom from creeping in.
  • Find and accountability partner who will keep you going strong with temptation hits.
  • Make healthy changes gradually. If you ate a whole pizza yesterday then don’t swear pizza off completely. Just eat one slice today.
  • Don’t give yourself the option of giving up. If you messed up then pick yourself back up and keep moving forward.
  • Remember that the best part of getting into shape is not the six pack. It’s about improvements to your self-confidence and overall outlook on life.
  • Be willing to ask for help. Seeking the help of a knowledgeable fitness professional is to ensure that your efforts are safe, effective and successful.

Are you ready to unleash that attractive, happy, energetic person that’s hiding inside of you? I’m here to help you do it. Call or email me today and we will get your own stunning transformation started!

Yours In Health,

Brian

Have a Goal? Here Is How To Meet It

Do you have a specific fitness goal that you are hoping to achieve? This goal could be a number on the scale, or a clothing size. Or maybe you are hoping to wear a certain cut or style of clothes like strappy tank tops, shorts, or a bathing suit.

While having this goal is great, it will NOT guarantee success.

You knew that, though, because this isn’t the first time that you’ve had a fitness goal. A goal that you didn’t meet. In fact, you probably know dozens of other people who also have struggled to meet their fitness goals.

Here’s the typical scenario: you get all pumped up to lose weight and get into shape by starting out completely gung-ho. Your enthusiasm lasts about two weeks, before old habits and routine slide back into place, cutting your results off before reaching your goal. Then your goal begins to fade from your mind, and life goes on.

The problem, my friend, was your initial focus on the result rather than a sustained focus on the process. Let me break this down for you…

Fitness success is not about focusing on your goal. It’s about making the fit lifestyle stick.

Of course, once you’ve gotten a fit lifestyle to stick you’ll end up meeting that goal!

This may go against everything you’ve come to believe about achieving a goal, but then, your techniques haven’t exactly been working. The number that you’re hoping to magically be one day doesn’t matter one bit, and here’s why…

IT’S ABOUT LIVING IN THE MOMENTUM.

Can you remember how it felt the last time that you ate clean, exercised hard and got adequate sleep for a few consecutive days? A feeling of momentum came over you, didn’t it?

There was a buzzing in your cells and a rhythm in your pace. You felt alive, you felt sexy, and you felt empowered. Never mind that you weren’t yet at your goal number, you were headed there!

Getting down to your goal weight, and fitting into your goal size, is the direct result of living in that state of momentum for an extended period of time. You see, the momentum can be felt immediately, once you start eating clean, exercising hard and taking care of your health, whereas that “goal number” simply can’t be felt until it is achieved, and so it’s not as powerful a motivator.

My challenge and advice to you is to find the joy of living in the momentum, and keep that momentum going until your goal number is achieved. Focus only on the momentum, not on the number.

Fitness is a way of life. Being lean is a lifestyle. Neither of which can be had by going about it halfheartedly.

You have to become the momentum.

Yours In Health,

Brian

Today Is A Big Deal

You woke up this morning and began making choices.

You chose whether or not to exercise, to eat a healthy breakfast, or to do something productive. You chose whether or not to eat that donut, to sleep in, or to watch an extra hour of TV.

At the end of each day the sum of your choices pushes you in a direction.

It could be pushing you in the direction of fitness and health, if your choices were predominantly wholesome.

Or the sum of your choices could be pushing you in the direction of weight gain, health issues and problems.

I find this perspective to be helpful when it comes to making a major body transformation. It’s tempting to feel helpless in changing your body when you have so many pounds to lose and so much work to do, since you aren’t able to do it all in one day.

However, by capturing the power of each day by making wholesome choices, you will be pushed in the direction of weight loss and health day after day, week after week.

Until one day you’ll look in the mirror and see that you’ve arrived at your ultimate destination: a lean, healthy and vibrant you.

So embrace the power of each choice that you make today, and allow a momentum of good choices to push you through to your goal.

Today is a big deal. Today is all you have.

Make the most of today.

Yours In Health,

Brian

5 Big Benefits Of fat Loss

Almost every new client comes to me with the desire to lose fat – for a variety of reasons. The most prevailing reason that I hear is that they want to look more fit and attractive as a result of the fat loss.

Maybe losing fat in order to look better is a strong enough motivator for you, but I’ve found that most people need something more compelling. My experience with helping my clients achieve their fat loss goals has really opened my eyes to exactly what they gain when they lose the extra weight.

My hope is that by reading the 5 Big Benefits of Fat Loss below, you’ll feel the driving motivation that you need to jump into fitness with both feet, and that you’ll find out just how amazing and capable you’ve been to achieve your goal all along.

Big Benefit #1: Confidence

You may not consider it a concrete benefit, but that doesn’t stop confidence from being one of the most important perks of dropping fat. When you have increased confidence, you change how you view yourself and go about your daily routine. The world is at your fingertips and you are able to take on whatever it throws your way.

Additionally, when your confidence increases after losing a few pounds, you’re poised to keep losing. So the confidence you gain gives you what you need to lose more weight and feel even more confident.

Big Benefit #2: Money

It may be difficult to understand how losing weight saves you money, but it happens. How? Because one of the best ways to trim pounds is to cut down on the amount of calories you consume every day. When you start eating and drinking fewer calories, that means you don’t have to buy as much food or high-calorie drinks. Additionally, losing weight may make it possible to stop taking certain medications, which will help save you even more money.

On top of that, when you lose weight, you get a boost of confidence. (See previous point.) That boost of confidence will change how you handle yourself at work, helping you make the right impression on your boss, so you can get the promotion you need.

Big Benefit #3: Better Health Now

Go to the doctor with some sort of health condition, and unless it’s the common cold or flu, losing a few pounds can almost always help you manage the condition better. From diabetes to heart disease to joint pain, trimming the fat from your body gives you a heads up right now. Cutting fat makes it easier to get around on your joints, reduces your blood pressure, and helps you sleep better.

As additional perks, less fat today means better sleep and better sex tonight. Since both of these improve your quality of life, taking the time necessary to shave off fat will give you the best life you could experience!

Big Benefit #4: Better Health Later

Today isn’t the only time your health will improve if you lose some fat. Shed some pounds and you’ll reap the rewards for years down the road. Instead of having to manage a variety of health conditions, you will be able to keep those conditions at bay. A few health issues you can cut your risk for by cutting fat are diabetes, heart disease, joint pain, a variety of cancers, high blood pressure, and dementia. In other words, get rid of the fat today and you can avoid all the health issues in the future that requires fat loss for maximum management.

Big Benefit #5: Everything Tastes Better

As you settle into your new fat-burning lifestyle that includes eating healthily and working out regularly, you’ll notice something. Because you no longer overeat at the buffet or go for a second or third helping, you will begin enjoying every bite that you take. As the bite sits in your mouth, you won’t swallow it before tasting or chewing. You will take your time and really savor the flavor.

And when you do start chewing your food and enjoying the flavors, your brain will have time to register when you’re full and cut you off before you stuff yourself with more calories than you can burn. Do this regularly and you’ll lose even more fat!

I’ve dedicated my career to helping people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know that a healthy life is within your reach – I’ve seen hundreds of my clients before you do it, and I’ll see hundreds after you do it. Today it’s your turn.

Call or email now to get started on an exercise program that will make fat burning second nature, and will transform your body for the best.

Yours In Health,

Brian

You’re Getting Out What You Put In

Have you ever noticed how two people can do the exact same fitness routine for a period of time and one will have breathtaking results while the other looks the same as when they started?

Why is that?

It’s frustrating when you are the person going through a fitness routine without seeing dramatic results. Might make you look for a reason outside of yourself to blame, such as genetics.

In reality, the thing holding you back is something that you have complete control over: it’s the intensity with which you exercise.

Intensity is something that’s difficult for the outside observer to measure but is felt within your body as you go through the motions of an exercise.

  • It’s how hard you push yourself to go as heavy and as quickly as possible.
  • It’s picking up a weight that feels hard to handle.
  • It’s putting a boost behind each stride as you run.
  • It’s resisting the urge to simply go through the motions.
  • It’s outdoing your efforts from last time.

Now I understand the urge to put out token effort in your workout, going through the motions while cutting corners along the way. We all have days when the weights feel extra heavy and our energy stores feel depleted, and those days will naturally be less intense.

However, when low intensity workouts are your norm, you simply won’t ever achieve the results that you’re hoping for. And this is something that you completely control.

So, as you go into your next workout, think about the intensity that you’re bringing. Are you pushing yourself with each rep? Could you go heavier? Could you be faster?

Fight the urge to be comfortable while you exercise. There’s plenty of time throughout your day to feel comfortable, just not while you’re working out.

Does this make sense?

Attack your next workout with 100% intensity and set a new standard for yourself to continuously push to become stronger, faster, leaner and more fit.

You’ve got this!

Yours In Health,

Brian

5 Meals Ready In 5 Minutes

Most of us want to eat healthy – we really do – but a single detrimental factor gets in our way…we simply don’t have the time.

I get it, we all lead busy lives that leave very little extra time for healthy meal prep, but the alternative of fast food meals, frozen dinners and restaurant fare is making us lose in the battle of the bulge.

All too often I see people exercise hard everyday, and then flush their results away with irresponsible eating. Don’t let this be you!

To get you on the fast track to quick, healthy eating here are 5 healthy meals that take only 5 minutes to prepare:

Fast Meal #1: Traditional pancakes are filled with carbs, grains and a plethora of simple sugars – not something you’d consider healthy. In fact, eat pancakes regularly and you’ll find your fitness results quickly disappear. However, this simple, wholesome, 3-ingredient pancake recipe is the exception. It’s a pancake that you’re able to enjoy without guilt.

3-Ingredient Pancakes
Here’s what you need:

  • 3 ripe bananas
  • 2 eggs
  • 3 Tablespoons almond butter
  • ½ teaspoon vanilla extract or ground cinnamon *optional
  1. Mash the bananas in a bowl (or blend in a food processor). Add the eggs, almond butter and flavor additions. Mix until smooth.
  2. Preheat a griddle or skillet. Lightly grease with coconut oil. Pour the batter in ¼ cup scoops.
  3. Once you see bubbles form, flip and cook the other side until golden.
  4. Serve with fresh fruit.

Fast Meal #2: Tuna is a wonderful fish that’s packed with muscle-building protein. However, most tuna salad recipes drowned out the benefits with a boatload of calorie-packed mayonnaise. Here’s a refreshing tuna salad recipe that, in addition to being quick to prepare, avoids the trap of high-calorie dressing.

Quick Tuna Salad
Here’s what you need:

  • 1 green apple, chopped
  • 2 green onions, tops only, chopped
  • ¼ cup fresh parsley, chopped
  • 2 cans albacore tuna, in drained
  • 1 Tablespoon dijon mustard
  • ¼ cup coconut oil, melted
  • ¼ cup red grapes, halved
  • sea salt and pepper to taste
  1. Mix all of the ingredients in a large bowl and serve immediately. I like to serve this salad in large butter lettuce leaves, or scooped onto avocado halves.

Fast Meal #3: Yogurt has often been advertized as a healthy, guilt-free snack or meal replacement. This always bothers me because I know just how many simple carbs and sugars most flavored yogurts contain. Many people are deceived into thinking that the creamy, fruit flavored snack will help them lose fat, while it does just the opposite. Here’s a recipe for a creamy, fruit flavored snack that is actually packed with protein and free of fattening sugars.

Creamy Protein Mousse
Here’s what you need:

  • 1 cup chopped fruit
  • 1 (13.5oz) can coconut milk, full fat (chilled in the fridge overnight)
  • 1 teaspoon vanilla extract
  • 2 frozen bananas, peeled
  • 1 Tablespoon coconut oil
  • ¼ teaspoon almond extract
  • ½ cup stevia-sweetened vanilla protein powder

1) Chill the can of coconut milk in the fridge overnight. Do NOT shake the can up at all! Carefully turn the can over and open from the bottom. Drain out the liquid and scoop the white cream into a food processor. Discard the liquid.

2) Throw all of the ingredients into a food processor. Blend on high until creamy. Enjoy chilled.

Fast Meal #4: Breakfast is the most important meal of the day, and not only because it’s the meal that breaks your overnight fast. What you decide to eat for breakfast sets the tone for the rest of your food decisions for the day. A donut or breakfast sandwich grabbed from a drive thru will set you up to eat junk for the rest of the day. On the other hand, a wholesome, nutritious breakfast will get you geared up to eat good-for-you foods all day long. This quick breakfast recipe is packed with amazing, natural flavor as well as protein-filled eggs to power your day.

Zucchini Egg Scramble
Here’s what you need:

  • 1 teaspoon olive oil
  • 1 zucchini, thinly sliced
  • 2 Tablespoons green onion, chopped
  • 2 Tablespoons chives, chopped
  • 1 teaspoon fresh rosemary, minced
  • 2 organic eggs
  1. In a small skillet place the olive oil over medium heat. Add the zucchini, green onion, chives and rosemary. Cook until the zucchini is lightly browned on both sides.
  2. Crack the eggs into the skillet and continue to cook, mixing, until the eggs are set. Remove from heat and enjoy immediately.

Fast Meal #5: I’ve saved the best for last, in this list of 5 Fast Meals. There was a time when most people would turn their nose up at the idea of a salad being a meal, but times are changing, and we are now more aware than ever how traditional meals are too heavy and lead to obesity. I’d like you to consider a ‘Everything Salad’ to be the perfect, quick and guilt-free meal. Sure, there are plenty of ways to take a salad and make it fattening, but that’s not what we want to do. By taking a big bowl of fresh greens and topping it with lean protein, colorful veggies and a light, homemade dressing – you’ve got yourself the perfect meal!

Everything Salad
Here’s what you need:

  • Dark leafy greens (spinach, arugula, kale)
  • Lean protein (chicken, turkey, lamb, hard boiled egg)
  • Colorful veggies, chopped (bell peppers, tomatoes, zucchini)
  • Fresh Herbs (basil, rosemary, oregano, mint)
  • Homemade dressing (see recipe below)
  1. Raid your fridge for fresh, organic produce and lean, cooked protein. Add in some fresh veggies and chopped herbs and mix together with a simple, homemade dressing. There you have it, the perfect meal!

While eating healthy, nutritious meals is awesome, don’t forget that exercise is half of the battle when it comes to getting and staying fit. Call or email me today and we will get you started on the exercise program that will reshape your body once and for all!

Yours In Health,

Brian

This Is Better Than Perfection

Do you follow fitness stars on social media? Their perfect, chiseled images popping up in your newsfeed to give you just the right amount of motivation to get you into the gym…or does it?

Striving for perfection doesn’t always work.

Quite frankly, perfection is unattainable, and will always leave you falling short and feeling bad about yourself. Instead I like to remind myself of this quote…

‘Strive for progress, not perfection.’ -Unknown

Progress isn’t as exciting as perfection, but it is attainable. And progress builds upon more progress as you climb your way towards the accomplishment of real goals.

And yet…the gap between your current body and the body you want gapes wide and deep. Any time that you want progress and improvement in your life it requires crossing over from one way of doing things to a new way.

But how do you make it across?

  • How do you go from 50 pounds overweight to a healthy BMI?
  • How do you go from a junk food lover to a health food lover?
  • How do you go from a snooze-hitter to an early riser?
  • How do you go from a couch potato to active and fit?
  • How do you go from someone who talks about their goals to someone who accomplishes their goals?

Lucky for us there’s a formula to follow that will get you from point A to point B every single time without fail. And all you have to do is stick with it.

Small Degrees of Progress + Time = A New You

Commit to making one small degree of progress each and every day, and over time you will arrive on the other side of that chasm, a brand new you.

Did you eat white rice with dinner yesterday? Today choose brown rice. Next week choose cauliflower rice.

Did you eat a donut for breakfast yesterday? Today eat half of a donut and a piece of fruit. Next week choose a protein bar.

Did you wake up at 7 a.m. today? Tomorrow wake up at 6:45. Next week wake up at 6:30.

Did you sit all day today? Tomorrow walk for 15 minutes. Next week walk for 30 minutes.

And the end result, the reward, comes after you’ve made that new way of doing things a part of who you are.

We are all capable of great progress and great improvement – just not all at once.

Progress takes place one degree at a time, so don’t look to perfect fitness images on social media as your measurement of success, but rather look at your personal degrees of progress in the right direction.

Refuse the urge to compare yourself to others–the only comparison that matters is between yourself yesterday and yourself today.

Progress isn’t about finishing the race it’s taking that next step in the right direction.

If you aren’t yet one of my amazing clients then consider your next step of progress to begin a challenging and fun exercise program with me. Call or email me today to get started.

Yours In Health,

Brian